The next superset Ryan performs is one that includes a seated knee raise and dumbbell oblique twist.

Again, with these movements, especially the dumbbell oblique twist, it’s not about moving heavy weight. In fact, Ryan himself focuses on selecting lighter weight for this exercise and focusing on the contraction of his muscles and the tempo of his breathing.

Exercise 6 & 7: Plank Variation Supersets

For Ryan’s final superset he performs both normal planks and side planks. He aims to hold a perfect plank position for 1 min on each side.

To make planks more difficult, you can always add more time to each set or have a partner position weight on your back.